| Friday | |
| AM Session | 4X5 Min AD |
| rest 5 mins | |
| *Work on increasing Pace throughout every set | |
| PM Session | |
| A) | BS – Build to a max set of 5 |
| B) | Build to a Heavy Complex |
| TnG 3 Squat Snatch – Aim for a Max Set | |
| C) | Build to a Max Deficit Strict HSPU |
| D) | For Time: Tester |
| Max Set of Ring Muscle Ups – No Strategy – Go for a PR | |
| rest 90 Sec | |
| For Time: Tester | |
| 20 Ring Muscle Ups | |
| *Switch to Bar Muscle Ups if more Efficient |
